Thu. Apr 6, 2017

ME UPPER

Warm-up

In Partners: One Person carries 100lbs/60lbs 100ft, while the other holds a plank. Switch back n forth for 3 minutes.

Weightlifting

Red: Shoulder Press

Slingshot Bench Press 

White/Blue: Slingshot Bench Press
Work up to at least 60%, then add Slingshot.
7x2 Heavy Slingshot Bench, same weight, no misses.
1xAMRAP @70% with slingshot
1xAMRAP @60% no slingshot

Piston Press 

Red/White/Blue: Incline Piston Press, 3x5 each

SWOD - Strength WOD

10 Rounds:
15 Cal Ski Erg
5 Pullups (kipping allowed)
-then
2 minutes:
Max reps HSPU or
Max time accumulated Handstand hold

ACCESSORY WORK

3x
Max Reps Pushups (one continuous motion, no stopping of any kind)
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100 Band Pull Apart